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Restaurant guide · Subway

What to Order at Subway on a GLP-1: High-Protein, Small-Portion Picks

What should I order at Subway on a GLP-1?

At Subway on a GLP-1, order:

Skip on a low-appetite day: A footlong. Tip: Ask for it cut in two.

Subway makes a small order easy. A 6-inch is already half a footlong, the Kids’ Mini Sub is smaller still, and Subway’s nutrition sheet lists them all. Here are five orders with 12 to 26 g protein, all under 340 calories.

5 orders with 12 to 26 g protein · figures from Subway’s own nutrition information, checked October 19, 2026

How much protein is in each Subway order?

Protein and calories for each order at Subway, as Subway publishes them
OrderProteinCalories
Kids’ Mini Sub, Oven Roasted Turkey1 mini sub12 g170
6-inch Fresh Fit Oven Roasted Turkey6-inch sub20 g270
6-inch Fresh Fit Grilled Chicken6-inch sub26 g300
6-inch Fresh Fit Rotisserie-Style Chicken6-inch sub24 g310
Protein Pocket, Baja Chicken1 pocket24 g330

Most protein for the calories: 6-inch Fresh Fit Grilled Chicken, 26 g protein in 300 calories.

How do I order each one?

  1. Kids’ Mini Sub, Oven Roasted Turkey

    12 g protein170 calories1 mini sub

    Ask for the kids’ mini sub. It comes on mini multigrain bread.

    Source: Subway U.S. nutrition information (PDF), Kids’ Mini Sub table.

  2. 6-inch Fresh Fit Oven Roasted Turkey

    20 g protein270 calories6-inch sub

    Fresh Fit means multigrain bread and all the fresh vegetables.

    Source: Subway U.S. nutrition information (PDF), Fresh Fit table.

  3. 6-inch Fresh Fit Grilled Chicken

    26 g protein300 calories6-inch sub

    The most protein of the Fresh Fit subs.

    Source: Subway U.S. nutrition information (PDF), Fresh Fit table.

  4. 6-inch Fresh Fit Rotisserie-Style Chicken

    24 g protein310 calories6-inch sub

    Same build, with rotisserie-style chicken.

    Source: Subway U.S. nutrition information (PDF), Fresh Fit table.

  5. Protein Pocket, Baja Chicken

    24 g protein330 calories1 pocket

    A folded wrap with cheese and sauce. Eat half, save half.

    Source: Subway U.S. nutrition information (PDF), Protein Pockets table.

What should I skip at Subway on a low-appetite day?

  • A footlong. Subway’s sheet says to double every 6-inch figure for a footlong. The 270-calorie turkey Fresh Fit becomes 540.
  • A wrap. Subway’s wraps use a footlong’s worth of meat. The oven-roasted turkey wrap is 610 calories, more than twice the 6-inch Fresh Fit.
  • A cookie with the meal. A chocolate chip cookie is 210 calories with 2 g protein.

How do I keep a Subway order small?

Ask for it cut in two

Ask the sandwich artist to cut a 6-inch in half and wrap each half on its own. One half is lunch now. The other is ready for later and still holds together.

More questions about ordering at Subway

What is a Fresh Fit sub at Subway?

In Subway’s nutrition sheet, Fresh Fit figures are for a 6-inch sub on multigrain bread with all the fresh vegetables. The grilled chicken Fresh Fit is 300 calories with 26 g protein.

Can adults order a Kids’ Mini Sub?

Ask, since it varies by restaurant. Subway publishes the figures: the oven roasted turkey Kids’ Mini Sub is 170 calories with 12 g protein.

Where do these figures come from?

Every figure on this page was read from Subway’s own published nutrition information, for the portion named. Changing the order (a different sauce, bread or side) changes the numbers. These are food facts, not a target, and not advice about how much to eat.